What's your warm up routine?

[DrBaartman]

Thought it would be a cool idea to hear what everybodys' warm up/stretch routine is before a round.
I just played yesterday in the cold, and didn't stretch and limber up properly beforehand.. ended up with a pulled muscle in my lower back.

So, what is your warm up routine to get you feeling limber and ready to throw?

 

[mentos]

work from my neck to my ankles

neck rotations 3 cw, 3 few
shoulder rotations
tricep stretch 2 ways. cross body and grab your shoulder blade (dunno what its name is)
trunk rotations to loosen the lower back
hips
standing leg kicks 5 or 6 a side
hamstrings
quads
groin
calves
ankles

takes about 10 mins

 

[PBokor]

I walk the course to get my cardio up gradually. Then some light stretching, a few warm up throws and some putting. Takes me about 40 minutes to complete.

 

[blazerico]

dynamic stretching for 5-10 minutes, then maybe a few throws.
10-15 reps of each:
arm rotations with arms fully extended. small circles, then large, both ways
rotator cuff "rotations" up and down and to the side. hard one to explain
trunk twists
lunges
squats
jumping jacks 20-30
leg kicks
maybe snap a towel a few times

 

[Monocacy]

This is probably terrible but here is what I do. And I'm old.

1. Three putter drives to putting basket (150-200'), two BH, one FH. Less than max effort.
2. Putt for a bit
3. A few more putter drives
4. Stretch hammies, trunk, quads.

There is some research indicating that stretching works best when you are warmed up.

 

[DavidSauls]

An assortment of stretches for legs (hamstrings, calves), trunk (twisting), shoulder, & wrist. I'm not sure they're the best stretches, but they're leftovers from my rehabs from knee and shoulder surgery. Then, 20 or so putts. Which means I need a 15 minute head start at the course, before my playing partners show up. I'm pretty diligent about it, but....

Thought it would be a cool idea to hear what everybodys' warm up/stretch routine is before a round.
I just played yesterday in the cold, and didn't stretch and limber up properly beforehand.. ended up with a pulled muscle in my lower back.

So, what is your warm up routine to get you feeling limber and ready to throw?

.....a few Februarys back, with the days finally long enough for a quick round after work, I hastily did a couple of stretches and jumped on the tee. With the first anhyzer drive, I pulled a muscle in my back that haunted me for about 2 months.

So now I'm diligent about stretching. Yes, I know I should warm up before I stretch, but (1) I'm too brittle to warm up without stretching, these days and (2) if I warmed up first, then did all of the stretches I should, my playtime would be over before I got to the first tee.

 

[elmexdela]

as im walking to the first hole ill do a few quick arm circles. maybe a few arm bends...

otherwise i step up and ready to roll

i do more stretching after my round actually, and i never am sore the next day

 

[DrBaartman]

I pulled a muscle in my back that haunted me for about 2 months.

Hope this won't be the case with me! I live in frozen Minnesota and I'm leaving tomorrow for a 2 month work trip in Fresno, CA! So, i'm really gonna be upset with myself if my back is jacked up for all that Cali disc golf!

 

[DrBaartman]

as im walking to the first hole ill do a few quick arm circles. maybe a few arm bends...

otherwise i step up and ready to roll

i do more stretching after my round actually, and i never am sore the next day

You stallion of a man, you

 

[DavidSauls]

Hope this won't be the case with me! I live in frozen Minnesota and I'm leaving tomorrow for a 2 month work trip in Fresno, CA! So, i'm really gonna be upset with myself if my back is jacked up for all that Cali disc golf!

Tricky things. The only cure seems to be rest---a lot of it. My problem was that I'd rest it a week, because it didn't hurt in day-to-day activities, go out and play, and pull it again after a few holes. Rinse, and repeat. My cure was an invite to Flyboy, which was enough to make me shut down for a full 3 weeks, and hope that when I got there, I'd be able to throw. (I was).

Hopefully yours won't be like that. The disclaimer is age: I'm 59, I was about 56 when I did that. I never stretched until my mid-40s, after my shoulder surgery (which I was determined to ever do again). I'm not convinced it matters much for younger people; I used to play basketball with never a warmup, and never a problem.

 

[BogeyNoMore]

At 52, I probably should have a stretch & warmup routine, but truth is, most of the time I don't do a blessed thing. At leagues or tourneys, I'll take 10-20 practice putts and 3-4 drives off a tee.

If I'm feeling a bit tight, I stretch my hamstrings, bend side to side to stretch my sides, maybe even my arms... but only when I feel like I need to.

More often than not, I just walk up to the 1st tee and throw.

I play quite a bit. Averaged nearly 9 holes/day for 2017, about the same in 2016, and expect about the same this year. Not sure if my not warming up is more or less of a problem because of how much/ frequently I play. But I feel pretty good, and have no nagging aches or pains, so I guess it works for me.

 

[BogeyNoMore]

That said, I read David's post. Wouldn't surprise me if I made pre-round stretches part of my routine over the next few years, just as a preventative measure.

 

[Atvizory2000]

I dont stretch. 10-20 practice putts from 15 ft. A few putter drives. A couple Driver drives. About 10 random distance putts.
This is only before leagues or Tourneys, casual play I just walk to the tee and throw 2 and go.

 

[Gmtata01]

10 mins of putting
Play 3 or so holes with putters and mids.
Then warm up for the big throws using the Flightowel for 5 mins or so
Then find a open field or long hole to throw distance drives for 10 mins

30-40 mins total

 

[roggenb3]

Depends what the round is like. Tournaments I definitely stretch for 30 min or so, and play as many holes as time allows.

Playing a casual round at a busy course after work? I try to get there 5-10 minutes before anyone else I am playing with to stretch and putt for at least a little, but often times it's just walk up and go.

 

[Tripper]

I do some brief stretching of legs, arms, and shoulders. Not much maybe 3-4 minutes just to get the blood flowing after sitting at desk all day.

 

[Nubes]

I've read articles that talk about the possibility that stretching can have a negative effect on performance? I may practice some putting before a round but that is about it. When I was a competitive cyclist I would stretch my legs before a ride but not so much to avoid injury. More because my legs always felt tight from previous rides and the recovery process

 

[Shamis]

i use rubber bands to warm up my shoulders, and then a flexbar to loosen up my forearms/elbows.

 

[stevefolfer]

I'm 54 and practice yoga 3-4 days per week so I dont feel the need to stretch before a round. I throw 15 to 20 upshots/throws and putt for awhile. When waiting for a round to start I do towel drills to stay loose. I do the towel drills both left and right handed and try to stay smooth and focus on good form. Lately, I have been trying to do the one leg, balance drill with the towel. Its amazing how bad my balance is when I try to throw hard.

 

[GoobyPls]

Hip & back stretches for both sides, crossed arm tricep stretch, quad stretch, calf stretch. Then 20 or so putts, followed by 10 100' upshots (both BH & FH) and 10 drives or so. Skipping any of those makes me miserable the next day.